Warhawk Fitness Bucket List

Pic for Blog- Warhawk Fitness Bucket ListNow that the year is coming to a close, we finally get to say “I took that class,” “I did a semester of_____” (fill in blank). But I couldn’t help but notice that this time of year also brings out “I wish I would have” conversation points. It got me thinking about what we could do that would make us feel good about our accomplishments. We tend to think inside the box when it comes to our workout routines, which is a fault in our fitness productivity. Therefore, as the year comes to a close, I thought a bit about things that we can accomplish before the year ends. Whether you are graduating or going home for the summer, it’s never too late to accomplish something big. Here’s how you can do just that.

  • Group Fitness Class Double Whammy: This does not apply to attending Core Complete class beforehand, but rather a full class followed by another. This can be back to back or it could be spread out throughout the day. I would recommend that you choose wisely as to how you pair the two, preferably stay away from two cardio classes in a row.
  • Morning Group Fitness Class: Hopefully you’ve already gotten the chance to try out one of the morning classes here. If you have, you most likely know firsthand that they set you up for a great day. Not only does it wake you up and make you feel great the whole day, but you also exceed your expectations as to what you can accomplish before 8am. The thought of this might terrify you, but the key to getting yourself there is to let your groggy brain not think about what you are doing or where you are going. Just do it!
  • Take an Aimless Walk: A lot of students tend to stick to only the building that they need to be in for class, and don’t take the initiative to venture off and explore the entire campus. If you have some spare time during the day, just go for a walk. You may be surprised at what a great stress reliever it is to just walk around with no destination.  You can also explore and become more familiar with campus.
  • Get a Massage: I don’t know about many of you but I was surprised to hear that you can get a massage here on campus. Getting a therapeutic massage is a great way to promote healthy body functioning and relive stress and provide general relaxation. With finals around the corner, I think it’s safe to say that you’re going to need one, so give it a try.
  • Go Ask Alice: While looking through the UHCS website, I stumbled upon an interesting and convenient resource called Go Ask Alice. Through this website you can ask any of your health related questions, from advice on nutrition to emotional health, you can have the answer a click away! Of course this is something you do online therefore you don’t need to complete it before the year ends, however it is a useful tool to have on hand especially when you are too busy to see a doctor for a simple question.
  • Swim: Maybe I’m a little biased because I already love to swim, however some people have yet to take advantage of their access to the pool that comes with their gym membership. Even if you don’t know how to swim properly, take a step out of your comfort zone and give it a try. It is a great workout and a fun one at that. Write up a work out on a sheet of paper and stick it on a wet kick board to keep on the end of your lane so you can follow a solid workout.

We are given so many helpful resources to maintain and enhance our health in many aspects. There is so much more we can do with our days here on campus, and doing what hasn’t been done, exceeding expectations, and overachieving, start with creativity. So think outside of the box and change up your routine in ways that will allow you to experience a healthy life on campus in a new way.

“It’s a good day to have a good one.”

-Alena Purpero

Sweat, Baby Sweat

Pic for Blog- Sweat, Baby Sweat

Now that the weather is changing, our bodies begin to embrace the warm weather. Although, some people’s bodies embrace it more than others with a little thing called sweat. Personally, I am a hot box. I am always warm, uncomfortable, and 99% of the time I am sweating. My friends always laugh at me because my closet consists of every style of shirt you could imagine, in one color…. black. I am sure some of you can relate, sweat doesn’t show when you wear black!

Sweating was something that I always use to be embarrassed of. I purposely never use to raise my hand in class, wore tanks in the middle of winter, and even tried some of those deodorants that would help you “not” sweat. I forked over the money and bought a dose and thought it was great, until it was 2am and my armpits were on fire and nothing other than sleeping with cold washcloths in my armpits helped soothe the pain. So instead of continuing to torture myself, I decided to embrace it. Everyone sweats, so I decided to spread the word. Here is information, facts, and reasons why sweating is perfectly normal and nothing to be embarrassed of.

What is a pore? A pore is a small opening on the skin where sweat is released. We have millions of pores all over our body; even in areas we wouldn’t think we would. This is why we sweat in all areas of our body, not just under our arms. Pores can become clogged with dirt if you have poor hygiene, which can cause infections. Looking for another reason to take 2 showers a day? There it is! (What is a Sweat Pore?)

What is the purpose? When our body sweats, it means that it is heating up. By releasing sweat through your pores, the body is cooling down. The reason that some people’s sweat stinks is because it mixes with bacteria in the air.  After awhile, it creates that pungent body odor the kid next to you in the gym has (because you never smell, right?). You also might notice that your cheeks become rosy red whenever you start to perspire. This is because when sweat is moving towards the surface of the skin, blood is able to move closer to the skin, which is where the red appearance comes from (Health Benefits of Perspiration).

So after understanding the science of why it is good to sweat, now do you realize that it is a positive thing? Everyone has different reasons for sweating, whether it is exercise, stress, embarrassment, excitement, etc.

Here are some other great facts about sweating:

  • Sweating helps cleanse the body of toxins.
  • Yellow underarm stains are caused when proteins and fatty acids leave the body in your apocrine glands, which makes thick and milkier sweat.
  • Men sweat 40% more than women (except me!)
  • Cows sweat from their noses.
  • Hippos have red sweat.
  • During intense exercise in the heat, athletes have the ability to sweat off 2-6% of their body weight (it’s called water weight).
  • One of the most important: You don’t need to sweat in order to lose weight! (Raising your heart rate helps you lose weight and sometimes people just don’t ever sweat when they raise their heart rate!)

Sweat is a great thing, and if we all start to embrace it and not be embarrassed, life will be MUCH easier. So the next time you see someone with large dark circles under their armpits, don’t laugh at them. Walk over to that individual and give them a HUGE high-five because sweating is normal and I feel bad for those that don’t have water fountain underarm pores like me! (Maybe not)

“Always remember that it doesn’t matter how slow you go, as long as you keep on going.”

~Kenzi Weidman

Sources: What is a Sweat Pore?, Health Benefits of Perspiration, Cool Facts on Sweat, Sweats Facts

From Jessica to Daisy (Dukes of Hazzard Workout)

Pic for Blog- Dukes of Hazzard

The phrase ‘hard work pays off’ has to be one of the most spot on phrases when it comes to the fitness world. Working hard, eating right and getting enough sleep every day does the body wonders. Go ahead and listen to all of the success stories around the world, but the one that can truly put the phrase into perspective is Jessica Simpson in The Dukes of Hazzard. Now we may not all have the motivation of your body being shown on 50-ft Cinema movie screens around the world, but it is a prime example of how with the correct mindset, anything is possible.

Jessica Simpson spent weeks and weeks in the gym working hard and eating right for the role. “When I found out I got the role, I went straight to the gym,” says Jessica. Jessica also had the luxury of a personal trainer working with her every single day. She went on a workout regimen from her trainer, Mike Alexander, which consisted of squats, running, and other weight-resistance exercises to overall lean Jessica out and tone her up. She worked out for nearly two hours every single day to get in the best shape of her adult life.

She strayed away from carb-loaded foods like bread and her favorite sweet, banana pudding. Her trainer called the diet she went on a ‘don’t eat crap diet’ which pretty much was a lower carb, higher protein diet consisting of a lot of grilled chicken, fish and fresh, green vegetables. When Jessica cheated in her diet she found herself immediately resenting that she did and made herself work twice as hard the next day in the gym and added new exercises, extra sets, or extra running. “I watched my diet and was in the gym to walk proud,” she says. “My body is definitely an accomplishment.”

The trainer she had practically lived with her during the close to three months she trained for her part in the movie. He ate with her during ever meal she ate, told her what was okay to order, and told her what to stay away from. He also released the exercises on a website I found, including why he had her do each exercise.

Getting Simpson into Daisy Duke shape “was never about fat loss,” says her trainer Michael Alexander. “She never once stepped on a scale. It was about taking on a different shape.” Simpson would start her 2-hour sessions with a 5-minute jogging warm-up, then weight-resistance exercises and 30 minutes “booking it” on the treadmill, says Alexander. He describes key moves for her legs, rear and upper body:

• BODY-WEIGHT SQUATS: Stand with hands clasped in front of you. Do 25 reps for 2 or 3 sets. These will firm your glutes, hamstrings and quads.

• FORWARD LUNGES: Step forward and back, alternating feet, to tone your quads and glutes. Do 8 to 10 reps for 2 to 3 sets.

• REVERSE LUNGES: For a glutes and hamstrings workout, step back off a short box or step 14 times on each leg. Repeat 2 or 3 times.

• TRAVELING LUNGES: Walk across a room doing lunges with a straight back leg. (You should be leaning forward slightly so your head is in line with your back leg.) This works out every muscle from your waist down.

• PRONE-KNEELING LEG EXTENSION: Get on your hands and knees and have your spine straight, hands below the shoulders and knees below the hips. Bring one leg up, creating a straight line from head to toe (do not point toe). Alternate legs for 10 reps for 3 sets for a firm behind.

• BICEP CURLS FROM A LUNGE POSITION: Stand in a lunge position so that your back leg is on the ball of your foot. Holding dumbbells in each hand, do 18 bicep curls for 3 sets. This position also works out your abs.

• LATERAL RAISE FROM A LUNGE POSITION: Immediately after the bicep curls, switch legs in the lunge position and raise your arms straight out to either side while holding dumbbells. Do 18 reps for 3 sets. This tones your deltoids.

When people see movies like The Dukes of Hazzard, they see movie stars like Jessica Simpson and see how perfect she looks on and off screen during this time. It was literally her job to look as good as she possibly could for the time that she was recorded. She put in hours on top of hours with a personal trainer/nutritionist following her every move to make sure she was going to be able to look the way she wanted, and would punish herself for ever mistake she would make with eating or drinking. Once the movie was over, she took a break from working out too because of how hard she worked herself! Remember this when you try and compare yourself to someone like her or any movie star you see. You can always put in the work, but you just have to remember what they went through as well. Let them be your motivation and remember…

Yesterday you said tomorrow

-Eric Hess

Have Your Ice Cream, and Your Diet Too

Pic for Blog- Have Your Ice Cream, and Your Diet TooDo you love ice cream? Do you spend your time daydreaming about its creamy texture and rich flavor? Is your mouth currently watering thinking about that very first bite of deliciousness? Even in the coldest of winter months will you drive to the store to buy some ice cream, because you just can’t resist? If this sounds like you, listen up; there may just be hope for us ice cream lovers to have our ice cream…and our diet too.

The number one down fall to loving ice cream, besides being potentially dairy sensitive, is that it may seem hard to eat it without ruining your diet. Well if you simply can’t go on without ice cream in your life (me), you may find these tips helpful for at least managing your love.

First, lets start off with the obvious, portion control. Going to the grocery store and buying a gallon of ice cream may seem like a fantastic idea, but it’s a diet killer. Ideally you’d bring that bad boy home and eat a small bowl then put it in the freezer, but we all know seconds are only a spoonful away. Save yourself from the temptation and pass on the large buckets. Buying a pint size of ice cream isn’t a whole lot better. Although it may seem tiny, it can actually pack 4 servings of ice cream into that container. Eating a pint of ice cream in one sitting isn’t that hard to do either, so your best option is going to an ice cream place or restaurant and buying a single scoop. Not only will this allow you to have a proper portion of ice cream, but also once you leave the store half the temptation leaves with you. Out of site, out of mind.

My next tip is being wise about your toppings. If you find yourself in a situation where a bowl of ice cream is the only option, try adding some fruit to that bowl and give your body some vitamins! Blueberries are a super fruit and can offer tons of health benefits. For more info on that check out this article. If you’re not into eating fruit with your ice cream, sprinkle some dark chocolate shavings for a sweet taste and extra boost of antioxidants.

Next up, be aware of what you are putting into your body. Some store bought ice creams are loaded with tons of ingredients that you may not even be able to pronounce. Try sticking with the ice creams that have simple ingredients like milk, eggs, and sugar. Hagen Das 5 would be a great example of this, they offer ice creams made up of five ingredients found in the typical fridge. The more aware you are with what you are putting in your body, the better.

My last tip is to try an alternative. I know this kind of defeats the purpose of eating real ice cream but hear me out! Last year I bought a Yonana maker, and absolutely love it! It makes ice cream out of frozen bananas. You can add other ingredients such as chocolate or frozen fruits, but all you truly need are frozen bananas. It tastes slightly different than real ice cream, but if you’re serious about sticking to your diet, this option will trick that sweet craving into thinking you’re eating sweets! For more info on where to purchase a Yonana maker click here!

I hope this helped you realize there may be hope for us ice cream lovers after all!

Stay Healthy. Stay Strong.

Mary Marren